Retaining Good Posture As You Age

For many people advancing in age, maintaining the healthy, upright posture of their younger years can seem impossible. However, practicising certain exercises and being mindful of your posture can minimise the effects of stooped posture and rounded back typically caused by osteoporosis. Here are the structured – though not rigorous – posture practices we recommend…

Work to support your spine

Strengthening the muscles around the spine helps anyone, but it’s especially beneficial for women who are post-menopausal, as the muscles around the spine will typically have become weaker after this process.

We recommend exercises which focus on the back extensors, pelvic muscles and side muscles. If you’re unsure how to make them the basis of a workout, there are special machines which target those specific muscles, and you can visit a physio specialist.

Whilst work on those muscles is important, focus on the spine itself and your trunk muscle groups should also be a central part of this exercise.

Be mindful of good sitting and standing posture:

Whilst this may seem obvious, it’s amazing how often our posture slips into an unhelpful state – either slouching or hunched over a desk. Even standing, many of us have our head down looking at the ground or checking our mobile phone.

If you find yourself bent over the desk typing, sitting up straight to type instead. It’s helps in retaining good posture, even though it may not feel natural at first. Take regular breaks to stand or walk around, ensuring your posture doesn’t become too fixed.

For good standing posture, remember (wherever possible) to keep your feet roughly hip distance apart and balance your weight evenly on both feet.

Engage in gentle Pilates or Yoga

Whilst some people find these forms of exercise more beneficial to their physical and mental wellbeing than others, it’s likely to be of some use to you. Provided you don’t push yourself too far, Pilates is a safe and fun way for developing balance and flexibility. Yoga has similar benefits, as well as offering those reaching or into their senior years a way of reducing aches and pains.

If in doubt – do some Arm Ups

If you’re concerned that the exercises listed above might be a bit much for you to start with, or if you just want a simple exercise you can do anywhere, then Arm Ups are a great choice. We like Eldergym’s tips for this posture-aiding exercise, which improves shoulder and spinal posture in an undemanding way.

Physio Wellbeing are experts in helping people to look after their bodies, whatever their age. Follow our tips to avoid posture pitfalls which many people experience as they get older.